Comparing Nutrients in 7 ounces Ketchup VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ketchup	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.9% 200kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	4.02% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	24% 17.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 20.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.04% 8.14mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.7% 0.69mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Ketchup versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ketchup vs Frozen Broccoli Spears:

• 7 ounces of Ketchup have 1.5 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Vitamin A, 6.5 times more Vitamin B1, 5.1 times more Vitamin B5, 10.4 times more Vitamin B9, 16.7 times more Vitamin C and 33.8 times more Vitamin K than Catsup.
• Both Ketchup and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ketchup vs Frozen Broccoli Spears:

• 7 ounces of Ketchup have 2.4 times more Copper and 53.4 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 2.1 times more Iron, 3 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Selenium, 2 times more Zinc and 1.3 times more Water than Catsup.
• Both Ketchup and Frozen Broccoli Spears contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ketchup have 3.5 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 125 times more Omega 3, 10 times more Fiber and 2.9 times more Protein than Catsup.
• 7 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Catsup as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.